Having trouble sleeping?
So many people struggle with insomnia these days and are looking for ways to help them get some well deserved rest. Here are some techniques that will hopefully help you to get some sleep.
If you are struggling to get off to sleep this can be a sign of having a busy anxious mind which means that you will require strategies to resolve the unresolved. Unfortunately the brain can start to associate being in bed with being awake rather than the other way around.
Think about the discrepancy between being wrapped up comfortably going to sleep in bed with being somewhere colder/ more uncomfortable/ boring - standing on one leg in a draught until the brain chooses to return to bed to sleep because it is a better option - repeat until it has the message.
A busy anxious mind – requires all necessary strategies for resolving the unresolved as early as poss + not over-stimulating nearer bedtime
The brain can start to associate being in bed with being awake rather than asleep – which is why you take it out
Then develop a discrepancy between being wrapped up comfortably going to sleep in bed – with being somewhere colder/more uncomfortable/boring/no treats/comfort (like doing a boring task, standing on 1 leg in the draught…until the brain chooses to return to bed to sleep as the better option + repeat until it has got the message.
A focus as settling down on body relaxation and breathing and from UK (Uncommon Knowledge) see 3 things (then close eyes), hear 3 things, feel 3 things and repeat then close eyes and imagine 3 things to see (e.g. items, colours, shapes), hear 3 things, feel 3 things (e.g. the feel of water, warmth etc etc) and repeat a few times. If thoughts whirring round imagine something like a carousel and slow/ change the direction. Also rehearsal during GI re settling down for sleep including imagining self from above/ outside fast asleep in bed.
Sometimes a RW may be needed if the sleep pattern has gone awry during trauma/ prolonged sleep difficulties e.g. needing to keep alert for whatever reason e.g. night work, new baby/ ill child etc +/- affect bridge to times when slept well
Also during GI a reminder re innate resources including sleep and suggestion that the UC mind can just get on with rebalancing sleep in the background without conscious distress.
Sleeping and depression